People love almond flour because it’s a gluten-free flour, and it’s also a great choice for anyone on a low-carbohydrate diet. Un-fattened almond flour which I buy only contains 7 grams of carbs in 100 grams of flour (compare to normal wheat flour which contains cca 60g of carbs in 100g) If you’re a following a paleo diet or looking to bake without grains, almond flour is pretty much a must-have in your pantry as well. This flour is made of almonds and only almonds, which are first blanched to remove the skin and then ground up to a very fine consistency.
As we know, almonds nutrition is highly impressive. The awesome thing about almond flour is that it’s simply ground-up almonds so it gives you all of the original almond’s health benefits. One cup of this flour contains about 90 almonds and provides more than 100 percent of the daily requirement for vitamin E. It’s super versatile and can be used in all kinds of baked foods. It packs a potent punch of nutrition, unlike a typical gluten-rich, overly processed flour that does nothing good for your health.
Science has shown that almonds are a natural powerhouse when it comes to heart health, blood sugar management and even some types of cancer. Studies have also found that the almonds that make up its namesake flour are even better than complex carbohydrates when it comes to losing weight and maintaining a slimmer waistline.
Health Benefits of Almond Flour
- Boosts Heart Health
- Helps Discourage Cancer Formation
- Aids in Managing Blood Sugar for Diabetics
- Encourages Healthy Waistlines
- Improves Energy Levels
Almond flour is an especially good source of vitamin E. It also contains iron, manganese, magnesium, potassium, calcium and other minerals. All-purpose wheat flour contains low levels of iron and B vitamins just for comparison.
In my early years of starting low carb I have always used un-fattened almond flour but had always problems that all of my cookies or deserts were very very dry. Than I have started experimenting with grained almonds and realized it works much better. Now I use grained almonds with skin for bread and savory dishes and keep skinless grained almonds for cookies, crepes, cupcakes or cakes in general.
The un-fatenned almond flour I still use but those days I always mix it with other flours. It is also a perfect agent for thickening sauces.
Almonds I buy in regular supermarkets and either grain them myself or buy already grained and Un-fattened almond flour I buy for years from a German Ölmühle Solling Mills.
Now they have unbelievable option of low-carb flours from different nuts, seeds etc.
has go less calories than almond flour but more carbohydrates than almond flour, so it really depends on your choice and what you prefer. As per consistency, coconut flour is much more dense and you need less of it compare to grained almonds. I would compare her to Un-fatenned almond flour but with a coconut flavor.
Coconut flour is made from ground and dried coconut meat. Once the outer green husk of a coconut is removed, what remains inside is the rich, inner white lining which is the coconut meat. Coconut flour is good source of iron, manganese, copper and several other minerals.
Coconut flour is not actually “flour” in the way we normally think of it; it contains zero grains, zero nuts, and is made completely of pure coconut. Flour can be made from many things including nuts, seeds, dried vegetables, and of course coconut meat.
There are numerous reasons to love all that coconut flour nutrition has to offer, especially the fact that it’s high in nutrients, low in calories, and versatile in many recipes.
The health benefits of using coconut flour in recipes are far reaching and impressive:
- Aids in Metabolism
- High in Fibre
- Helps Maintain a Healthy Blood Sugar Level
- Helps Digestive Health
A great article about the Carbs in Almond and Coconut Flour will just give you a bit more insides between the two.
Flax meal is also known as ground flax, ground flaxseeds or linseed. Flaxseeds are very nutritious and are a good source of vitamin B1, Copper and Omega 3. What’s great about baking with flax meal is that not only can it replace flour in recipes, but it can also replace eggs in recipes.
Low carb flour can be made from :
It does not stop …….
choice is really big those days.
All those flours I seldom buy. I have always all the seeds handy at home and grain only the amount I need for a particular dish. In that way everything keeps fresh.
Although psyllium husk is not a flour, it is a great addition to any low carb pantry. Psyllium husk is all fiber and is used as a colon cleanser. In baking, it can to add volume and thickener to help the recipes bind together. This leaves a recipe with a great crumb like texture.
One of the many magical properties of gluten is that it helps baked goods rise and hold their shape. Since gluten is a protein, subbing in another protein in its absence can help. I like to use unflavoured whey protein or vanilla whey protein, but there is also hemp protein powder and whey isolate.
When buying protein, always check if it contains sugar because some do especially the flavoured ones.
My most favourites are from USA
Xanthan or Guar Gum
Is not one of the cheapest option, but with baking you really need only a small tiny bit, so one small box lats a long time.
Both of the gums adds a beautiful consistence and keeps the dough nicely together.